WODs and Blogs

January 31, 2019

5 Rounds for Quality (Weight)

5-Bench Press

10-Bent Over Rows

10-DB Lat Raises

20 MAX Effort Pulls on the Rower
 

January 30, 2019

5 Rounds for time (20 minute CAP)

30-Russian KB Swings @ 70/54

20-Alt KB Front Rack Lunge @ 70/54

2-Rope Climbs

Alternating Single Leg V-ups

:50 WORK / :10 REST

:40 WORK / :20 REST

:30 WORK / :30 REST

:20 WORK / :40 REST

:10 WORK / :50 REST

1 minute WORK

January 29, 2019

Hang Squat Clean

1 rep MAX

Elizabeth For time (12 minute CAP)

21-15-9

-Squat Cleans @ 135/95

-Ring Dips

January 28, 2019

AMRAP in 30 minutes (Rounds + reps)

10-Strict Pull-ups

20-Burpees

40-Sit-ups

80-Double unders

January 26, 2019

7 Rounds for Quality

3-Back Squat

7-Box Jumps

10/10-DB Curls
 

January 25, 2019

6 Rounds for reps (2 minutes Each)

10-Deadlifts @ 225/155

MAX Reps Handstand Push-ups

*resting 2 minutes between rounds

Tabata (4 minutes)

-Hollow Body Crunches

January 24, 2019

Strict and for time (30 minute CAP)

10-Pull-ups

20-Push-ups

30-Air squats

Row 2,000 m

15-Pull-ups

30-Push-ups

45-Air squats

Row 1,000 m

20-Pull-ups

40-Push-ups

60-Air squats

Row 500 m

January 23, 2019

(1) Shoulder Press + (3) Push Press + (6) Jerks

*Work up to a heavy single for the complex

15.1

AMRAP in 9 minutes (Reps)

15-Toes to bar

10-Deadlifts @ 115/75

5-Snatches @ 115/75

15.1a

Clean and Jerk (6 minute CAP)

1 rep MAX
 

January 22, 2019

Practice for 10 minutes

-Kip, Pull-ups, Muscle ups, Rope Clmibs

For time (30 minute CAP)

50-Wall Balls @ 20/14

25-Alt DB Snatch @ 50/35

5-Ring Muscle Ups

40-Wall Balls @ 20/14

20-Alt DB Snatch @ 50/35

4-Ring Muscle Ups

30-Wall Balls @ 20/14

15-Alt DB Snatch @ 50/35

3-Ring Muscle...

January 21, 2019

Hang PWR Clean

5-4-3-2-1-2-3-4-5

*superset with 10-Ball Slams

EMOM for 6 minutes

Plank Hold

*30 seconds ON/ 30 seconds OFF
 

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Featured Posts

For time (In Partners)

40-Squat Snatches @ 115/85

20-Synchronized Burpees

30-Squat Snatches @ 115/85

15-Synchronized Burpees

20-Squat Snatches @ 115/85

10-S...

Dynamic Duo

March 2, 2019

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February 18, 2019

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